FULL BODY PULL
WORKOUT
MOVEMENT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- DB YTAs 3 x 8 (each direction)
- Cross Body Hammer Curls 3 x 10 (each side)
- TRX/Ring Body Rows 3 x 10
STRENGTH CIRCUIT – 5 ROUNDS:
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- BB Deadlift Bent Row Complex x 5 (1 DL + 1 Row = 1 Rep)
- Eccentric Lat Band Pulldowns x 15
FINISHER CIRCUIT – 8 MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Band Assisted Pull Ups x 10
- Plank Reaches x 10 (each side)
- Eccentric Band Low Rows x 10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
